Reduce Cancer Risk with a Healthy Diet

You can reduce cancer risk–including colorectal cancer, breast cancer and others–with a diet that is high in vegetables, fruit and whole grains and low in red and processed meats. Regularly eating food with good-for-you nutrients also reduces other health threats, like cardiovascular disease.

Obesity is also a risk factor for many forms of cancer (breast; colorectal; endometrial; kidney; lung; mouth, throat and esophageal) and a host of other health problems. Including fruit and vegetables in every meal can also reduce cancer risk because they help to control weight.

For an update on a dessert classic that takes advantage of high-fiber, low-glycemic berries, try the Raspberry Tofu Blintzes and Fruit Salad recipe from Huntington Hospital chefs Sean Broderick and Jeffrey Grunski with Melanie Leitner, RD, and Meghan Reed, dietetic intern.  It’s a refreshing way to end a special meal.

Preparation time: 45 minutes. Cooking time: 15 minutes.

Per Serving: 386 Calories, 11 grams of fat, and 110.5 mg of sodium

Serves four. Serving size: 4 ounces (two crepes each).

Ingredients: Raspberry Tofu Blintzes (Filling)

  • 16 ounces Tofu
  • 12 ounces Raspberries
  • ½ cup Apple cider vinegar
  • 4 Tbsp Light sour cream
  • 2 Tbsp Granulated sugar
  • 1 Tbsp Cornstarch
  • 1 Tbsp Water

Ingredients: Crepe

  • 1 cup Flour
  • 2 Whole egg
  • 1 cup Skim milk
  • 2 Tbsp Water
  • ¼ tsp Cinnamon
  • 1 spray Oil Spray

Ingredients: Reduction

  • ½ cup Balsamic vinegar
  • ½ tsp Sugar

Ingredients: Fruit Salad

  • ¼ cup Blackberries
  • ½ each Orange, juiced
  • 1 tsp Sugar
  • ¾ tsp Orange zest
  • ¾ tsp Lemon zest
  • ¾ tsp Lime zest
  • ¾ tsp Mint

Directions: Raspberry Filling

  • Chop 16 ounces tofu and place in bowl.
  • Mash tofu in bowl with 4 Tbsp light sour cream.
  • Add a half-cup apple cider vinegar to pan on high heat.
  • Add 2 Tbsp granulated sugar to warm vinegar.
  • Add 12 ounces of raspberries to sugar and vinegar and heat for five minutes.
  • In separate bowl mix together 1 Tbsp water with 1 Tbsp cornstarch and add to raspberry mixture (still heating).
  • Turn heat off raspberries and put mixture in blender for two minutes.
  • Strain raspberry mixture to remove seeds.
  • Put ½ raspberry mixture into tofu and sour cream.

Directions: Crepe

  • Combine flour, eggs, milk, water and cinnamon.
  • Heat sauté pan over low heat.
  • Spray pan with one spray oil.
  • Pour 1.5 ounces of batter in pan, twist pan to evenly spread.
  • Cook for about one minute until cooked through.
  • Continue with the remaining batter. You should not need additional spray. Should make eight crepes. Set aside.

To fill the crepes:

  • Put 2 ounces tofu, raspberry filling into each crepe and fold.
  • Spray pan one time.
  • Put filled crepes onto sprayed pan and toast for 2 minutes.

Reduction:

  • Combine balsamic vinegar and sugar in sauté pan over high heat.
  • Reduce by half.

Fruit Salad:

  • Combine blackberries, zest, mint, and freshly squeezed orange juice.

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